1600 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1600 calorie intermittent fasting vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1600cals, 111g protein, 146g net carbs, 48g fat 35g fiber per day) cannot be customized.
Day 1
1600cals, 120g protein, 134g net carbs, 53g fat 25g fiber per day
1 serving(s) (482cal, 18p, 40c, 25f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 1/3 cup(s) (113cal, 9p, 3c, 6f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
4 serving(s) (282cal, 6p, 30c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1575cals, 119g protein, 148g net carbs, 40g fat 36g fiber per day
2 serving(s) (369cal, 18p, 39c, 9f)
3 serving(s) (256cal, 9p, 26c, 10f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
4 serving(s) (282cal, 6p, 30c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1600cals, 109g protein, 137g net carbs, 51g fat 40g fiber per day
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1 serving(s) (415cal, 20p, 46c, 6f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1600cals, 109g protein, 137g net carbs, 51g fat 40g fiber per day
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1 serving(s) (415cal, 20p, 46c, 6f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1550cals, 109g protein, 140g net carbs, 50g fat 27g fiber per day
1 1/4 serving(s) (544cal, 19p, 77c, 12f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1625cals, 104g protein, 164g net carbs, 44g fat 38g fiber per day
3/4 serving(s) (273cal, 11p, 42c, 3f)
2 container (271cal, 12p, 39c, 7f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1625cals, 104g protein, 164g net carbs, 44g fat 38g fiber per day
3/4 serving(s) (273cal, 11p, 42c, 3f)
2 container (271cal, 12p, 39c, 7f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (40 items)
Other
Curry paste
2 tsp (10g)
Soy milk, unsweetened
6 cup (1399mL)
Teriyaki sauce
1/3 cup (84mL)
Mixed greens
1 1/2 package (5.5 oz) (245g)
Vegan chik'n nuggets
9 1/3 nuggets (201g)
Soy milk yogurt
4 container(s) (601g)
Nut and Seed Products
Coconut milk, canned
1/2 cup (120mL)
Sunflower kernels
3 oz (85g)
Pecans
1/2 cup, halves (50g)
Spices and Herbs
Salt
3/4 dash (1g)
Ground cumin
1/2 tbsp (3g)
Beverages
Water
16 2/3 cup(s) (3951mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
Chickpeas, canned
3 1/2 can (1624g)
Peanut butter
3 tbsp (48g)
Black beans
1 1/3 can(s) (585g)
Fruits and Fruit Juices
Strawberries
1 cup, whole (144g)
Lemon juice
1 tbsp (14mL)
Peach
4 medium (2-2/3" dia) (600g)
Fats and Oils
Salad dressing
1/2 lbs (210mL)
Oil
1 1/3 oz (41mL)
Vegetables and Vegetable Products
Red onion
2 small (140g)
Cucumber
3 1/4 cucumber (8-1/4") (978g)
Tomatoes
6 medium whole (2-3/5" dia) (730g)
Frozen mixed veggies
3/4 lbs (334g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Tomato paste
4 tsp (21g)
Kale leaves
5 cup, chopped (200g)
Garlic
5 1/3 clove(s) (16g)
Onion
1 medium (2-1/2" dia) (115g)
Ketchup
2 1/3 tbsp (40g)
Fresh parsley
1/2 bunch (11g)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (119g)
Seitan
1/2 lbs (227g)
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Sweets
Jelly
6 tbsp (126g)
Baked Products
Bread
6 slice (192g)
Soups, Sauces, and Gravies
Vegetable broth
8 cup(s) (mL)
lunch prep - 1 days
1. Curried lentils
482cal, 18p, 40c, 25f (per meal)
2 tsp (10g)
1/2 cup (120mL)
2/3 dash (0g)
2/3 cup(s) (158mL)
1/3 cup (64g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
451cal, 37p, 52c, 8f (per meal)
1/3 cup (62g)
2/3 package (10 oz ea) (192g)
1/4 cup (53mL)
2 tsp (10mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Tomato cucumber salad
282cal, 6p, 30c, 13f (per meal)
4 tbsp (60mL)
1 small (70g)
1 cucumber (8-1/4") (301g)
2 medium whole (2-3/5" dia) (246g)
1
Mix ingredients together in a bowl and serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Teriyaki chickpea stir fry
369cal, 18p, 39c, 9f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Simple salad with celery, cucumber & tomato
256cal, 9p, 26c, 10f (per meal)
1 package (5.5 oz) (155g)
1 medium whole (2-3/5" dia) (123g)
2 stalk, medium (7-1/2" - 8" long) (80g)
1 cucumber (8-1/4") (301g)
3 tbsp (45mL)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
573cal, 17p, 83c, 16f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
dinner prep - 2 days
1. Black bean & sweet potato stew
415cal, 20p, 46c, 6f (per meal)
2/3 sweetpotato, 5" long (140g)
4 tsp (21g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
1 tsp (2g)
1 1/3 clove(s) (4g)
2/3 small (47g)
2 cup(s) (474mL)
1 1/3 can(s) (585g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
dinner prep - 1 days
1. Chik'n nuggets
515cal, 29p, 48c, 21f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Herby chickpeas over rice
544cal, 19p, 77c, 12f (per meal)
1 1/4 tsp (6mL)
2 1/2 tbsp chopped (9g)
5/8 medium (2-1/2" dia) (69g)
5 tbsp (58g)
5/8 can (280g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
3
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
4
Turn off heat and stir in parsley
5
Serve chickpea mixture over rice.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
273cal, 12p, 42c, 3f (per meal)
1/2 can (224g)
1/4 tbsp (4mL)
2 sprigs (2g)
1/2 roma tomato (40g)
1/4 cucumber (8-1/4") (75g)
4 dash (1g)
1/4 tsp (1mL)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
dinner prep - 2 days
1. Chickpea & kale soup
546cal, 27p, 56c, 14f (per meal)
2 tsp (10mL)
4 clove(s) (12g)
8 cup(s) (mL)
4 cup, chopped (160g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
